Balanced Warriors in a Changing World: How Breathwork and Krav Maga Build Real Resilience

Episode 491 of the Changing Earth Podcast with Sara F. Hathaway, Chin, and special guest Asher Lester

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Spring has arrived in Texas, bringing both renewal and reminders of how quickly seasons shift. My old peach tree reached the end of its life this year, yet it left behind strong new shoots — a perfect symbol of rejuvenation and the “new season” we’re all navigating on a changing planet. The chickens are laying like crazy, and the new raised-bed garden is in with plans for screening to shield it from intense sun, wind, and sudden storms. These small homestead wins feel especially meaningful when we remember that true preparedness isn’t only about storing food and water — it’s about training ourselves to stay calm, focused, and capable when the ground shifts beneath us.

That’s why we were thrilled to welcome my own Krav Maga instructor, Asher Lester, to

Special guest: Asher "Trea" Lester

Episode 491. Asher is a 3rd Degree Black Belt Instructor (certified through Krav Maga Worldwide and the Krav Maga Association of America) who has trained for over 19 years. He runs Agōgē Krav Maga in Lindale, Texas, and previously spent 17.5 years in behavior analysis, working with children on the autism spectrum and addressing a wide range of behavioral challenges. He holds a Bachelor’s in Psychology and a Master’s in Education with an emphasis in Behavior Analysis.

Asher is also a certified BREATHE Coach with Dr. Belisa Vranich and offers science-based breathing techniques that improve posture, oxygen intake, blood pressure, endurance, strength, and recovery. Through his project Nervous Apes (nervousapes.com), he teaches meditation, targeted breathing, and intentional communication to help people regulate their nervous system and become skillful, thriving humans.

In the Changing Earth series, characters face sudden crises — storms, grid-down events, and threats that demand quick thinking under pressure. One wrong breath or unchecked surge of adrenaline can turn a survivable moment into chaos. Asher’s work gives real-world tools to bridge that gap between fiction and fact.

Why Nervous System Regulation Matters for Preppers

Under stress, the body shifts into fight-or-flight mode. Heart rate spikes, breathing becomes shallow and rapid (often through the mouth), fine motor skills degrade, and tunnel vision sets in. Studies show that dysfunctional breathing patterns affect up to 50% of the population, contributing to anxiety-like symptoms, elevated blood pressure, and reduced oxygen delivery to the brain and heart — exactly what you don’t want during a hurricane evacuation, home defense scenario, or long-term survival situation.

Asher explained that most people begin breathing aberrantly around age 5.5 when they start school and slouch in chairs. Relearning functional nasal breathing and combining it with simple mindfulness practices can lower reactivity, speed recovery from emotional spikes, and restore clear decision-making. In survival terms, this is the difference between freezing when threats appear or moving decisively to protect your family.

Practical Techniques You Can Use Today

Asher shared several accessible tools:

• Background Rest — Maintain a subtle sense of physical relaxation and nasal breathing even while going about daily tasks. Over time, this prevents small frustrations from escalating into oversized reactions.

• Co-regulation — Your calm nervous system can de-escalate others. In the episode, Asher recounted a road-rage incident where a simple raised hand, apology, and steady voice instantly deflated the other driver’s aggression.

• Label and Return — When rumination or future-tripping starts (common during uncertain times), label the thought (“rumination”) and gently bring attention back to the breath at the bottom of the rib cage. This interrupts the cycle that drives heart rate and CO2 imbalances.

He stressed building these habits during calm times — just like prayer or physical training — so they’re available when storms (literal or figurative) hit.

Krav Maga Meets Breathwork:

The First Three Seconds Krav Maga emphasizes real-world efficiency over flashy techniques. Asher noted that even well-trained students can fail under adrenaline unless they train the nervous system alongside the movements. Breath control helps maintain oxygen delivery, reduces tunnel vision, and preserves the ability to execute gross motor skills when fine motor control vanishes.

For preppers, the “first three seconds” are critical — recognizing a threat, creating distance or barriers, and deciding whether to de-escalate or act. Combining situational awareness, verbal de-escalation, and regulated breathing gives you options before force becomes necessary. In a grid-down or civil unrest scenario, these skills can prevent minor conflicts from spiraling and help leaders keep groups calm and productive.

Challenge Round Highlights

We put Asher on the spot with a few curveballs tied to the Changing Earth world:

• In total darkness during a grid-down event, he recommended a simple physiological sigh (double inhale through the nose followed by a long exhale) paired with the Krav Maga principle of “attack the attacker” — aggressive forward pressure to regain initiative.

• For a six-month no-budget prep plan, he outlined daily background breathing practice, short Krav Maga drills focusing on awareness and gross motor strikes, and weekly scenario visualization to build mental resilience.

• He shared stories of students (including moments in my own training) where breathwork suddenly clicked, transforming panic into controlled action.

Listener Takeaways

1. Start small — practice nasal breathing and background rest daily so it becomes a trait, not just a temporary state.

2. Train the nervous system before you need it — the same way you stock shelves or practice fire-starting.

3. Remember co-regulation — your calm presence can stabilize those around you during crisis.

4. Build balanced warriors — strong bodies, regulated minds, and skillful communication create true resilience.

Asher’s next Fundamentals of Breathing and Meditation course begins Sunday, April 19 at 5 PM via Zoom on a pay-what-you-can basis. Visit nervousapes.com for details. For hands-on

training, check out Agōgē Krav Maga in Lindale, Texas.

And mark your calendars — Chin and I will both be at Prepper Camp 2026, August 14–16 at the Tryon International Equestrian Center in Mill Spring, North Carolina. It’s going to be an incredible gathering with classes, community, and real skills. Get your tickets and lodging at preppercamp.com.

In the Changing Earth novels and in real life, the strongest survivors aren’t the ones with the most gear — they’re the ones who stay regulated, decisive, and grounded no matter what comes. Prepare for the worst, pray for the best, and train your body and mind to thrive in between.

Listen to Episode 491 wherever you get your podcasts, and let us know in the comments: What’s one breath or mindset practice you’re committing to this week?